Remote working has become more commonplace since the pandemic. But for many people, working from home is a source of serious stress. It can be difficult to communicate with colleagues and there can be a lack of social interaction. Your bosses may expect you to be online all the time and you could end up working more than you normally would. Here are some tips for relieving stress and protecting your mental well-being when you work remotely.

1. Create boundaries

Schedule dedicated office hours where you can work without interruptions. Ideally, choose a time when your family or housemates are not around so that you can focus properly on your tasks without distractions. Set an alarm on your phone to remind you when it is time to clock in or out of work and try to stick to this schedule. You may have to talk to your colleagues or employer to set healthy expectations about your work-life boundaries.

2. Practice mindfulness

Make time for relaxation and meditation. Set aside a few minutes a day to sit quietly and focus on your breath. Mindfulness has been shown to improve concentration and help reduce stress. As you learn to live in the present moment, it will be easier for you to remain calm and focused during your workday. There are many accessible virtual mindfulness classes available and you can sign up for group classes with your co-workers too.

3. Take regular breaks

When you work in an office, it is second nature to take a break at lunch or go out to buy a coffee. On the contrary, many remote workers find it harder to stop working when they work at home. Remind yourself to take regular breaks. And do not feel bad—breaks have been shown to increase productivity. Taking a lunch break or just taking ten minutes to stretch can allow your eyes and body to rest and give your mind a chance to recharge.

4. Dress for success

I know it is tempting but please do not work in your pajamas all day. Remote workers often feel sluggish and uninspired. Dressing like you would if you were in an office can push your brain into gear. A change of clothes can make you like a different person, and help you to feel more motivated and productive. Although you may work from home full time, consider dressing up for work each day even if it is just for a few hours.

5. Keep yourself accountable

Procrastination can be a problem when you work from home, particularly when you do not have a leader looking over your shoulder. This can end up causing a large amount of stress as your deadlines and project targets draw closer. Stay on track by setting goals and working towards them every day. At the end of each day, review your goals and rate your progress. This will keep you focused and driven toward your long-term goals.

6. Limit screen time

It is disturbingly easy to lose yourself in work while you are at home. Many people check their phones first thing in the morning and the last thing at night. Your brain needs downtime to rest and recover after a long day of work. Being tied to your devices can add mental strain and affect your sleep quality. Set strict screen time limits so you avoid spending too much time in front of your computer or phone. And keep your devices out of your bedroom.

7. Exercise regularly

Working from home, you can quickly fall into a lazy routine that does not include physical activity. This robs you of the opportunity to burn off your stress hormones and can make your immune system weaker as well. The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity aerobic activity per week plus two days of strength training for optimal health. Try to do at least some of this outdoors so you get the added benefits of sunshine and fresh air.

8. Get out of the house

If you work at home and spend time with your family at home after work, you may find yourself stuck indoors for days on end. Social interaction is important for your mental well-being and has been shown to relieve stress and increase your quality of life. Hence, make plans to get out of the house at least a few times a week. Set a regular meal date with a friend or family member or catch up with a colleague for coffee.

9. Make time for yourself

When you are working from home, it is easy to feel overwhelmed by work and family commitments and find that you have no time for yourself. For your mental health, it is important to make time to relax and do something that you enjoy on your own. Schedule self-care sessions. Read a book, watch a movie, get a massage, or take a long bath and just be comfortable being yourself.

Remote working means that you function independently a lot of the time. This gives you the freedom to organize your lifestyle to ensure that you steer clear of unnecessary stress. Set boundaries and pay attention to your physical and emotional needs so you can stay healthy and happy while excelling at your job.